Category: Recipes

Categories
Dinner | 8pm Meal

Broccoli Curry in Roasted Tomato Gravy

Broccoli Curry
Broccoli Curry in Roasted Tomato Gravy

Do you like Broccoli? Well, I don’t! Growing up in India, I had never tasted cauliflower’s green cousin. There is no broccoli curry one grows up eating. And to be honest, if it was not for innumerable health benefits of broccoli I would happily keep our relationship extremely platonic.

But I like a good challenge and what better challenge than making yourself like (and eat) something you almost detest. So, I decided to give our “videshi” broccoli a “desi” twist with this roasted tomatoes and panch foran based broccoli curry and it changed everything! The smoked tanginess of roasted tomatoes is just the thing to balance the blandness of broccoli and the panch foran tempering just gives it another dimension.

The fussy eaters loved it too 😉  ! But you know what’s the best part? This broccoli curry was cooked with just two teaspoonfuls of oil. Try it for yourself and you are sure to convert from a “brocc-hater” to a “brocc-eater”…OK! Sorry about that terrible joke. But trust me, my recipes aren’t as bad as my jokes. Do give them a chance 🙂 Scroll down for the detailed recipe.

You may also like my recipe for Zucchini Broccoli Burgers. Definitely check it out and let me know which broccoli recipe is your favorite in the comments below.

 

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Broccoli-Tomato Curry

Ingredients

  • Broccoli- 250gm
  • Medium sized tomatoes- 2
  • Medium sized potato (cubed)- 1
  • Garlic- 8 pods finely chopped
  • Panchforan- 2 teaspoons
  • Salt-1.5 teaspoons
  • Green chilli- 2
  • Turmeric- 1/2 teaspoon
  • Oil- 2 teaspoons

Instructions

  1. Blanch the broccoli with half teaspoon salt and strain
  2. Dry roast the tomatoes in the oven (at 180 degrees for 20 minutes) or on stove top in an iron skillet. Cool and make a paste in a blender
  3. Heat oil in a wok, add panchforan till it starts to splutter, add garlic and sauté until fragrant
  4. Add tomato paste, turmeric and salt and sauté for 2-3 minutes
  5. Add potatoes and cook until soft
  6. Add blanched broccoli, green chilies, salt and half cup water and mix well. Cover and cook on medium heat for ten minutes
  7. Serve hot with steamed basmati rice.

Notes

Calories (per portion)- 125
Nutrition-Protein punch/Fiber/Iron/Folate/Vitamin C
It does wonders for your- Immunity/Muscles/Gut/Eyes/Heart/Cholesterol levels
This is “My 8 pm Meal”

https://onewholesomemeal.com/broccoli-curry-roasted-tomato/

[kkstarratings]

Categories
Dinner | 8pm Meal

Pan Fried Salmon in Mint, Coriander Sauce

Pan Fried Salmon
Pan-Fried Salmon in Coriander Mint Chutney

And my tryst with salmon continues. Or should I say pan fried salmon?

After several trials and re-trials in my mind, I finally dared to give this recipe a shot. Although the steamed fish with chutney version (inspired by the Parsi dish Patra Ni Macchi) was a winner with white fish, replicating the exact same recipe with salmon would not yield desired results. This is due to the strong flavor of salmon itself.

So, I decided to give our dear salmon a double dose of our dearest mint and coriander chutney. Next, instead of steaming it, I pan fried salmon. There are a few other changes and adjustments that I made and I think it helped improve this recipe. I was happy with the results, but maybe I should hold on to my horses and wait for you to try the recipe. Let me know what you think about it. Or even better do you have some tips to share in the comments below?

For more fish recipes, I got your back. Try my spicy fish soup or prawns in coconut cream sauce. While you are at it, let me know what is your favourite of fish in the comments below.

 

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Salmon in Mint-Coriander Sauce

Ingredients

  • Salmon fillet (two medium sized)- 250 gm approximately
  • Coriander- 1 bunch
  • Mint- ½ bunch
  • Garlic-6-8 pods
  • Green chili -2
  • White Onion (medium sized)- 1
  • Freshly squeezed lime juice- 2 tablespoons for the salmon and 1 teaspoon for the chutney
  • Salt- 2 teaspoons or to taste
  • Pepper- ½ teaspoons
  • Oil or butter- 1 tablespoon for pan frying

Instructions

  1. For mint and coriander chutney-Place mint, coriander, green chilies, 4 pods of peeled garlic, limejuice and 1-teaspoon salt, in a high-speed blender. Add 2 tablespoons water and blend. Make sure the chutney is not too runny. Adjust salt to taste and keep aside
  2. Clean the salmon fillets well and place them in a shallow dish. Rub some salt on both sides and add pepper and lime. Cover the dish with a cling wrap and let it sit in the refrigerator for a minimum of 30 minutes or longer
  3. Place a heavy bottomed (preferably non-stick) pan on medium-high heat and add butter. Once the butter melts add (the remaining 4 pods of) chopped garlic and sauté until brown. Add the finely chopped onions and stir until translucent. Lower the heat and add the remaining chutney and mix well for a minute. Add the salmon fillets and cover and cook on medium-low heat, flipping the fillets over midway (approximately 7 minutes each side), until done.
  4. Serve with steamed rice with a side of chili-garlic sauce.

Notes

Calories (per portion)- 185
Nutrition-Protein punch/Omega-3 fatty acids/Vitamin B12/Potassium/Selenium
It does wonders for your- Brain/Heart/Joints/Blood pressure
This is “My 8 pm Meal”

https://onewholesomemeal.com/pan-fried-salmon-mint-coriander-sauce/

 

 

[kkstarratings]

Categories
Afternoon Snack | 3pm Meal

Lychee Lime Mint Cooler For a Warm Day

Mint Cooler
Lychee Mint Cooler

No matter what the weather, more often than not we find a reason to complain – “it is so humid/uff! I hate rains” or “I wish I could see some sun, it is so depressing!”

I am guilty as charged for sure. These days in Hong Kong, I have been complaining about the blistering heat (which by the way I prefer to the rains or winters any day ;)). But no matter what the weather, I love going to the wet market. Fun fact: In Hong Kong a wet market is one selling fresh meat, fish, produce, and other perishable goods while the “dry market” is the one selling durable goods such as fabric and electronics. I had to share that with you!

Back to the wet market. The sight of fresh produce lifts me up like the sight of glittering makeup would lift some. Summers are especially special with abundance of fruits – mangoes and lychees being my absolute favorites. I always come back with more than required. So, when the lychees were flooding my teeny tiny refrigerator then making a mint cooler was imperative. This lychee lime mint cooler is the perfect potion to soothe-parched palettes. Scroll down for the full recipe.

If you are looking for more options to quench your thirst this summer, have a look at my recipe for Thandai Masala or Peach Ice Tea.

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Lychee-Lime-Mint Cooler

Ingredients

  • Lychee (deseeded)- 1 cup
  • Mint leaves- 6-8
  • Freshly squeezed lime juice-2 teaspoons
  • Sparkling water- 3 cups
  • Sugar or honey (optional; I did not use any sweeteners as the lychees were super sweet)- 1.5 teaspoon
  • Ice cubes-As required

Instructions

  1. Blend all the ingredients for a minute in a blender
  2. Serve chilled topped with whole deseeded lychees and mint leaves

Notes

Lychee is rich in dietary fiber, Vitamin C and also contains a number of valuable antioxidants with the ability to fight flu viruses, improve blood flow, and protect the skin from UV rays
Calories-30

https://onewholesomemeal.com/lychee-lime-mint-cooler/

[kkstarratings]

 

 

Categories
Afternoon Snack | 3pm Meal

Coconut Energy Balls or Coconut Laddoos

Coconut Energy Balls
Coconut Energy Balls

This dish has many names – coconut energy balls or coconut laddoos (as popularly known in India ) or coconut bliss balls. The trend is all about raw energy balls these days! But do you ever wonder where the inspiration came from 🤔 ?

I feel in India, it all dates back to our (great) great-grandmas’ kitchens. Yes, I feel the energy balls have been there for a long time! Our (great) great-grandmas regularly churned out all sorts of “energy balls” ensuring those mason jars were always full and placed way above the reach of little prying hands, lest they mysteriously vanished overnight. There was a special kind for all festivities and celebrations too. Though not the quickest to prepare, the taste would more than compensate for all the effort.

Unfortunately with each passing generation, the patience level keeps dipping, and hence we now have recipes for ten-minute coconut laddoos – the answer to all my prayers. To make this at home, all you need is a blender and a few basic ingredients and these coconut energy balls are ready in a jiffy. Scroll down for the recipe.

Do check out my other energy balls’ recipes – Almond Flaxseed Bliss Balls and Coconut Dates Almond Energy Balls.

 

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Coconut Balls

Ingredients

  • Desiccated coconut (fresh or frozen)- 1 cup and 2 tablespoons
  • Unsweetened coconut milk (I used Kara brand)- 2 tablespoons
  • Coconut oil (melted)- 2 teaspoons
  • Honey - 2 tablespoons (increase or decrease the amount as per desired sweetness)
  • Cardamom powder- ½ teaspoon
  • Pure vanilla extract- ½ teaspoon

Instructions

  1. Pulse all the ingredients in a blender until an almost smooth consistency is achieved. You would need to scrape down the sides. Be careful to not over blend the mixture to a paste.
  2. Grease your palms with one-teaspoon coconut oil and shape the mixture into small balls of desired size. Sprinkle some desiccated coconut over the balls if desired.

Notes

Calories (per ball)- 20
Nutrition-Calcium/ Iron/Manganese/ Magnesium/Vitamin B Complex
It does wonders for your- Energy/Hair/Skin/Immunity/ Cardiovascular health/Sleep
This is “My 3pm Meal”

https://onewholesomemeal.com/coconut-energy-balls-laddoos/

[kkstarratings]

 

Categories
Breakfast | 8am Meal

Banana Smoothie With Dates and Figs

Banana Smoothie
Banana Smoothie With Dates and Figs

Smooth(ie) Mornings!
When life gives you overripe bananas, make a banana smoothie ;). Need I say how much goodness is packed in that one glass with the figs and dates added in? You’ve got to try this!

For another banana smoothie recipe, click here.

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Banana-Figs-Dates Smoothie

Ingredients

  • Milk (cow’s/soy/almond)- 1 cup
  • Banana -1
  • Dates-4
  • Fresh Figs-2 (use 3 if using dried variety)
  • Almonds-4
  • Cardamom powder ( or any flavoring of your choice)- 1 pinch
  • Saffron-2 strands
  • Honey or brown sugar (can be omitted)- 1 teaspoon

Instructions

  1. Combine all the ingredients in a high intensity blender and blend for 30 seconds
  2. Serve as is or chilled with ice cubes

Notes

Calories per bowl of soup- 125
Nutrition- Good fat/ Protein punch/Low carb/Vitamin C/Iron/Prebiotics
It does wonders for your-Heart, Cholesterol, Skin, Hair, Bones, Gut, Bowels, Immunity, Nervous system, Quality of sleep, Weight loss
This is “My 8am Meal”

https://onewholesomemeal.com/banana-smoothie-dates-figs/

[kkstarratings]

Categories
Dinner | 8pm Meal Lunch | 1pm Meal

Sprouted Green Moong Bean Pancake

Moong Bean Pancake
Sprouted Green Moong Bean Pancake

Though the moong bean pancake wasn’t frequently made dish while I was growing up, other versions of chillas (or pancakes) were a regular feature during my childhood.

My daadi (grandmom) made the best kind. They were just the right amount of spicy, sweet and tangy and we belted them down rapidly one after the other hot off the skillet. So, when I started to cook for my kids it was but natural that I tried the same recipes I grew up eating and these green varieties were a total hit. I was surprised how much my kids loved the moong bean pancakes. It is a warm, fuzzy feeling when you are able to pass on something you experienced with your daadi to your children.

Every now and then when I am too busy for my grocery runs, they are my go-to. The sprouted moong bean pancake is packed with proteins and essential vitamins and with some fresh bell peppers and cheese are a complete meal for the kids. Scroll down for the recipe for sprouted green moong bean pancake. Trust me, it is lip-smacking delicious goodness.

For other moong bean recipes, check my post about Moong Bean Patty. You can also make a popular Indian sweet dish with moong beans. Who knew!

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Sprouted Green Moongbean Pancake

Ingredients

  • Sprouted Green Moong – 1 cup
  • Medium sized onion chopped fine- 1
  • Carom seeds-1 teaspoon
  • Ginger-garlic paste- 1.5 teaspoons
  • Red chili powder- 1 pinch
  • Turmeric powder-1/2 teaspoon
  • Chopped Coriander- 2 teaspoons
  • Salt-1 teaspoon or as per taste
  • Black pepper-1/4 teaspoon
  • Red and Yellow bell peppers
  • Cheddar cheese
  • Baby tomatoes (optional)- 4
  • Oil - 4 tablespoons

Instructions

  1. In a high power mixer/grinder (I use my nutribullet) add the moong sprouts with quarter cup water and make a smooth paste. Add more water if needed making sure the batter is not too runny, the consistency should be the same as a normal pancake/dosa batter.
  2. Add onion, carom seeds, ginger-garlic paste, red chili powder, turmeric powder, chopped coriander, salt and black pepper and mix well using a wire whisk
  3. Place a non-stick pan on the stove, add half-teaspoon oil and spread around the pan evenly using a thing wooden spatula
  4. Once the oil is reasonably hot, (test it by dropping a drop of batter and check if it splutters) reduce the flame to low, add two tablespoons batter and quickly spread it to form a disc. Add half-teaspoon oil on the surface, without touching the batter, spreading evenly. Increase the flame to medium high. Once you see bubbles forming and the batter starts to leave the pan (usually 2-3 minutes), turn it over and cook on the other side.
  5. Take off the pan, add red and yellow bell peppers, baby tomatoes, cheddar cheese, and roll and seal it with a toothpick.
  6. Dip into some sweet and sour mango chutney or enjoy as is.

Notes

Calories per pancake- 200
Nutrition- Good fat/High fibre/ Protein punch/Low carb/Vitamins (B1, B6 and C)/Minerals (Magnesium, Calcium, Potassium, Copper and Manganese)
It does wonders for your-Cholesterol, Blood Pressure, Immunity, Sleep quality, Bowel
This is “My 1pm/8pm Meal”

https://onewholesomemeal.com/sprouted-green-moong-bean-pancake/

[kkstarratings]